Seeds vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes is higher in more vitamins & minerals
Calories (kcal)
Seeds 326
Cereals ready-to-eat 390
Protein (g)
Seeds 48.1
Cereals ready-to-eat 10.2
Carbs (g)
Seeds 35.8
Cereals ready-to-eat 79.8
Fat (g)
Seeds 1.61
Cereals ready-to-eat 3.36
Fiber (g)
Seeds 5.20
Cereals ready-to-eat 16.9
Quick answers
Which has more protein?
Seeds, sunflower seed flour, partially defatted — 48.1g vs 10.2g per 100g.
Which has fewer calories?
Seeds, sunflower seed flour, partially defatted — 326 vs 390 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 326 kcal | 390 kcal | -16% |
| Macronutrients | |||
| Water | 7.47 g | 2.53 g | +195% |
| Protein | 48.1 g | 10.2 g | +371% |
| Total lipid (fat) | 1.61 g | 3.36 g | -52% |
| Carbohydrate, by difference | 35.8 g | 79.8 g | -55% |
| Fiber, total dietary | 5.20 g | 16.9 g | -69% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.138 g | 0.433 g | -68% |
| Fatty acids, total monounsaturated | 0.252 g | 0.443 g | -43% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.30 mg | 240 mg | -99% |
| Thiamin (Vitamin B1) | 3.19 mg | 4.71 mg | -32% |
| Riboflavin (Vitamin B2) | 0.266 mg | 7.29 mg | -96% |
| Niacin (Vitamin B3) | 7.31 mg | 90.6 mg | -92% |
| Pantothenic acid (Vitamin B5) | 6.59 mg | 29.8 mg | -78% |
| Vitamin B-6 — Pyridoxine | 0.753 mg | 6.80 mg | -89% |
| Biotin (Vitamin B7) | 222 ug | 1379 ug | -84% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | — | 31.2 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 20.7 ug | -100% |
| Vitamin A, RAE | 2.00 ug | 531 ug | -100% |
| Vitamin E (alpha-tocopherol) | — | 80.5 mg | |
| Vitamin D (D2 + D3) | 0 ug | 8.60 ug | -100% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 114 mg | 45.0 mg | +153% |
| Iron, Fe | 6.62 mg | 67.7 mg | -90% |
| Magnesium, Mg | 346 mg | 190 mg | +82% |
| Phosphorus, P | 689 mg | 533 mg | +29% |
| Potassium, K | 67.0 mg | 630 mg | -89% |
| Sodium, Na | 3.00 mg | 586 mg | -99% |
| Zinc, Zn | 4.95 mg | 64.3 mg | -92% |
| Copper, Cu | 1.71 mg | 0.345 mg | +397% |
| Manganese, Mn | 1.98 mg | 3.47 mg | -43% |
| Selenium, Se | 58.2 ug | 9.20 ug | +533% |
| Other Nutrients | |||
| Energy | 1364 kj | 1633 kj | -16% |
| Ash | 7.04 g | 4.13 g | +70% |
| Total Sugars | — | 17.2 g | |
| Sucrose | — | 12.5 g | |
| Glucose | — | 2.02 g | |
| Fructose | — | 2.27 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0.370 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 222 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 222 ug | — | |
| Betaine | — | 124 mg | |
| Retinol | 0 ug | 531 ug | -100% |
| Vitamin A, IU | 49.0 IU | 1771 IU | -97% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.160 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 2.43 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 345 IU | -100% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 8.60 ug | |
| Vitamin K1 — Phylloquinone | — | 2.70 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.001 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.074 g | 0.410 g | -82% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.059 g | 0.023 g | +157% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.249 g | 0.423 g | -41% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | 0.020 g | -95% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.870 g | 1.38 g | -37% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.868 g | 1.30 g | -33% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.002 g | 0.087 g | -98% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.735 g | 0.137 g | +436% |
| Threonine (EAA) | 1.96 g | 0.370 g | +429% |
| Isoleucine (EAA, BCAA) | 2.40 g | 0.343 g | +601% |
| Leucine (EAA, BCAA) | 3.50 g | 0.677 g | +417% |
| Lysine (EAA) | 1.98 g | 0.150 g | +1218% |
| Methionine (EAA) | 1.04 g | 0.127 g | +721% |
| Cystine (conditionally essential) | 0.952 g | 0.200 g | +376% |
| Phenylalanine (EAA) | 2.47 g | 0.457 g | +440% |
| Tyrosine (conditionally essential) | 1.41 g | 0.197 g | +614% |
| Valine (EAA, BCAA) | 2.78 g | 0.467 g | +494% |
| Arginine (conditionally essential) | 5.07 g | 0.393 g | +1190% |
| Histidine (EAA) | 1.33 g | 0.237 g | +462% |
| Alanine | 2.36 g | 0.447 g | +428% |
| Aspartic acid | 5.16 g | 0.970 g | +432% |
| Glutamic acid | 11.8 g | 2.84 g | +315% |
| Glycine (conditionally essential) | 3.08 g | 0.490 g | +529% |
| Proline (conditionally essential) | 2.49 g | 1.04 g | +139% |
| Serine | 2.27 g | 0.483 g | +369% |
| Alcohol, ethyl | 0 g | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 2.00 mg | |
| Choline from phosphatidylcholine | — | 15.0 mg | |
| Choline from phosphocholine | — | 0.500 mg | |
| Choline from sphingomyelin | — | 3.00 mg | |
| Free Choline | — | 11.0 mg | |
| Total Choline | — | 31.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Seeds, sunflower seed flour, partially defatted nutrition facts Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes nutrition facts Compare other foods →
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